Workout Routine

4-day something

by vsrekt

idk, this is what I do with 0 insight

Workouts

Shoulders/Back

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

pullup

3 sets

TRX Row

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

TRX Row

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

military press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

side lateral raise

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

shrug

3 sets

Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

bench press

3 sets

push-ups

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

push-ups

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

dip

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Chest Press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

fly

3 sets

Arms

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
90 sec
2
–
–
5
90 sec
3
–
–
5
90 sec

pullup

3 sets

TRX Row

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

TRX Row

3 sets

cambered bar curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

cambered bar curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

skull crushers

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

tricep pushdown

3 sets

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

deadlift

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg extension

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

leg curl

1 sets